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Oh boy.

Let this be a lesson not to take anything off the internet at face value...

I can't believe we now have broscience about percentages :D

How much creatine is in one serving? I expect most of that powder is not creatine - it's carbs and protein and whatnot.

The general answer is that if you take more than you need, you'll just pee...

No, that's not exactly what I was saying - I think you might be miscounting so your calories are actually higher than 2000. So you need to make a reduction from whatever it actually is.

If you...

What is your height and weight OP? I too find it hard to believe that you aren't losing weight on 2k calories - most likely cause is miscounting.

Your calorie requirements can adapt a small amount...

Fortunately it's very simple and much of what you are doing is not necessary to achieve your goal. Focus only on the things that actually make a difference.

Firstly, set you goal. It sounds like...

You seem very sure about what your BF% is but that is the most difficult thing to measure. If you gained 5 lbs and went from 16-19% - it would have had to be 5.5lbs of fat and a loss of 0.5lbs muscle...

How many do you need to create a stimulus? This is an individual thing. I can quote averages to you: for hypertrophy novices tend to need 8-14 sets per week, more advanced lifters need more.

As always, the answer to this question is not how many times a week but total weekly volume.

If you do 3 sets twice a week, that's more or less the same as doing 2 sets 3 times a week...
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I notice this too. If it's fat that's been put on recently, it seems easy to lose. But 'old' fat seems more stubborn...

Guessing here - but BMR is mostly based on total amount of tissue - muscle being more active than fat. So I would expect low variance in BMR

TDEE however, includes daily activity would could vary...

Not for me - but for someone that hasn't dieted in earnest before (i.e. not keto adapted) I can imagine it would be hard the first couple of times you fast.

More data is better - statistics 101. Weigh yourself every morning after peeing and before eating. This is the time of least variance.

I use a 5/2 diet setup so my weight resembles a 'sawtooth'...

I can imagine. There is something very potent about some foods. Easter involved me asking for very little chocolate... and the stuff I had was gone in about 2 sittings... if that had carried on, the...

Recovery happens in the 23 hours between sessions.

It's entirely possible to train even more frequently than that too - this is the magic of dual factor training theory, it's about the cumulative...

That can be done purely by calorie deficit.

If you want to be active on offdays then give it a try - cardio certainly helps me feel a bit better when dieting - but you shouldn't let it make your...

All exercise imposes a cost - you have limited recovery ability. There is no way to definitively answer this since everyone can tolerate different workloads (and it can change with time) so try it...

It doesn't really matter what you have for one meal. What matters is total calories and macros over time - read the macro calculation sticky thread for the detail.

By the way, if you don't do...

Fish oil is a blood thinner. Just anecdotally, I got minor nosebleeds from time to time when taking EPA/DHA capsules.

That's more protein than you need. If you like eating that much it's fine - but just so you know you have the flexibility to push it as low as about 130g without worrying about losing muscle. Protein...

My personal take on training as you age is this:

resistance training is ideal because it prevents age related muscle loss and it CAN be used to improve the condition of vulnerable muscles to...